Saturday, August 09, 2014

32kg One arm swings,40 kg two hand swings, leopard crawl, parallel pushups

Not as strong as I would have thought today; still a bit sore from Wednesday's leg fest. Thinking about it, I have never done 50 reps in a squat pattern that deep and certainly nothing close to it lately. Those small extra inches in depth really made a difference. As well as the very dynamic walking lunges I did( every rep the knee touched the grass), my inner thighs said hello as well. So instead of a stellar day it was just another work day.:)

That's more than fine because that's what 99% of training is about. Just suit up, show up and do the best you can. So I did and it went well.

30 minute roll and stretch with a final emphasis on overhead stretches on the chin bar. Making myself do those 1-2 minute stretch bouts that actually change the tissue. Had to slap myself a bit to get back to this but I am on it now and I can see , and feel, the difference already. Can't back off- have to grease the groove on this as well- multiple sessions a day.

One arm swings
16 kg x 5/5/5 x2
20 kg x 5/5
24 kg x 5/5
32 kg x 10/10 x 9 sets
         x 20/20 x 1 sets
220 reps
15,400 lbs  !!!

now that's a workload!

last set was not fun but it went decently. Not a bad finisher

Two hand swings
40 kg x 10 x 6 sets
60 reps
5280 lbs

Leopard crawls
4 laps  60 ft

getting stronger and learning how to breathe under the fatigue.

Parallel bar pushups
3 sets of 10

superset with
12 lb side db raises  3 x 12

Trainer gripper  2 sets of 3 holds  beat! time to eat

datsit a solid day at the rock pile :)
Hard ruck tomorrow am


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